Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	33.7% 976kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	22.3% 16g	4.02% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.6% 1.17g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.93mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	111% 8.87mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	19.2% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.4% 542mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Ritz Crackers versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 8 times more Vitamin B1, 3.3 times more Vitamin B2, 10.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Vitamin B6 and 1.8 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 4.7 times more Calcium, 3.6 times more Copper, 7.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 5.6 times more Phosphorus, 6.6 times more Selenium, 80.2 times more Sodium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 29.1 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 17.6 times more Energy, 193.4 times more Fat, 302.8 times more Saturated Fat, 29.3 times more Omega 3, 742.3 times more Omega 6, 11.9 times more Carbohydrate, 5.5 times more Sugars and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6